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Friday Favorites

19 Jul

Happy Friday! Thought I’d pop in and share a few things that I’ve been groovin’ on this week…

1. Running skirts!

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These have become a summer staple. Since I’m in workout clothes for both work and play, it’s fun to mix things up with something girly 🙂 Running skirts- love ’em or hate ’em?

2. Cereal

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Ice cold breakfasts are a necessity on smokin’ hot STL summer mornings. Even before 7am the air was thick and sticky this week. I enjoyed my cereal in many ways- with milk and yogurt, parfait style, and on top of a thick smoothie (the last one is my fave!). I don’t have a go-to cereal, but I try to stick with these rules:  

  1. At least 4g fiber
  2. At least 3g protein
  3. Less than 8g of sugar (I’m willing to flex on this one if #1 and #2 are stellar)

This week I went with Kashi GoLean Cinnamon Crumble because it was on sale. Great in the fiber and protein department, but 12g of sugar will keep it off of my “staples” list.

3. This salad

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I ate this salad at Companion this week and it was INCREDIBLE! A HUGE bowl of spinach topped with tomatoes, edamame, sunflower seeds, avocado, and feta with lemon vinaigrette and a hunk ‘a crusty bread on the side. Definitely recreating this at home!

4. Circuit training

The heat makes me feel like a slug and completely “melts” my motivation 😉 So most of my workouts have been indoor circuit-style workouts that give me  a good sweat and sore muscles. Look forward to more gym and at-home circuit workouts!

5. Cha-cha-cha-chia!

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We were out of flaxseed this week, so I pulled the chia seeds out of the depths of the freezer for my omega-3 fix. Just like flax, you can put them in smoothies, on cereal, and salads. My seeds made their way into my green juice and smoothies.

Have an excellent weekend! Thanks for reading 🙂

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Easy Weeknight Dinners and a Killer Cardio Workout

25 Jun

Hello!

Is it Friday yet?? This week has been a doozy and we’re only 2 days in, oye. 

Hence the frozen pizza we had for dinner last night and the eggs we had tonight.

Here’s how a dietitian does frozen pizza:

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First, I look for the lowest sodium per serving I can find. Then, I check out the calories (I like to stay around 300 or less). This one is Amy’s Margherita Pizza. 1/3 of the pizza comes in at 280 calories and 550 grams of sodium. Not perfect, but for a frozen pizza those stats are pretty good! Before I pop it in the oven, I load it up with extra veggies to improve the nutritional quality and give it a little more… er… “meat” so to speak. Also, I always pair my frozen pie with a heaping salad. Dinner was ready in less than 30 min!

Tonight was another late one, so we did eggs in whole wheat tortillas. People don’t usually think of eggs for dinner, but it is one of the easy weeknight staples at our house!

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We sautéed onions, diced sweet potatoes, jalapeño, tomatoes, and greens in a pan before adding eggs. I had one tortilla full plus more on the side.

Backing up a bit… 

Pre-dinner, I got a workout in before leaving the gym. I was in the mood for something tough to shake off some stress, so I decided to attempt this baby…

3 Rounds:

1000 meter row

50 burpees

50 box jumps

400 meter run

This is not a Running on Sunshine original, but I can’t remember where I got it. I tend to write workouts on random scraps of paper and find them stuffed in my gym bag, wallet, car, pockets, and (JWD’s favorite) strewn all over the house. I found this one in my gym bag and knocked it out.

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Now I look like this. I think it’s time for bed….

Thanks for reading 🙂

Cheat Meals and an All-in-one Workout

23 Jun

Hi, happy weekend!

I’m not a huge fan of the term “cheat meal” because of its close proximity to the other bad word- “diet”. However, a cheat meal is a helpful concept for many people. I also loosely abide by this healthy eating guideline. JWD and I generally choose one meal per week to indulge- and by indulge I mean go out to eat. This is primarily a budgeting tool, but it helps keep us healthy too.

Many of my clients designate a cheat meal because it forces them to put thought into their splurges and gives them an incentive to stay on track the rest of the week. They plan ahead, pick a meal or event where splurging is inevitable (dinner with friends, birthday party, etc.), and savor and enjoy every bite when they sit down to that meal. It also stops them from eating so-not-worth-it stale birthday cake in the break room. Who wants to waste their cheat meal on that??

WARNING: a cheat meal is NOT an excuse to eat everything in sight. After all, it’s your cheat meal not last meal. Keep it reasonable.

So if I had to choose a cheat meal for last week, Thursday night’s pizza and beer would be it! First, let’s back up a bit…

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I started Thursday with a tall green juice, coffee, and overnight oats (oats, soymilk, greek yogurt, blueberries, strawberries, stevia, and cinnamon).

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I worked all morning, then threw together lunch with leftovers before heading to a meeting. Greens, salmon, millet, avocado dressing, and melon on the side.

The afternoon included a grocery store run, a bike ride, and a quick shower before a fun night out!

JWD and I went to an O.A.R. concert. Pre-concert festivities:

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Pizza and beer! The Pageant is an awesome venue in St. Louis. They serve craft beer and allow you to bring in your own food, so we ordered a Pi pizza to go. 

The show was AMAZING! We didn’t get home until after midnight (wayyy late for us), so I was a tired girl on Friday. To rebound from a “cheat meal” night, I drink plenty of water (the sodium is what kills me), resume my normal healthy eats, and get in a good workout. No need to deprive or “burn off extra calories”.

I want to share Friday’s workout with you because it was a fun one.

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Cheat meals- yay or nay?

Hope you’re having a fantastic weekend! Thanks for reading 🙂

Getting in the Groove + a Cardio Workout

19 Jun

Hey there! Wow, two posts within less than a month- I’m on a roll 😉 This week I finally feel like I have a rhythm going in my new work/life schedule. I used to despise transitions, but I’ve had so many in the past few years that I’m learning to roll with them (and even enjoy them a little). Anyway…

I spent most of Tuesday in meetings and at my desk, so when I found an opportunity away for a workout in the afternoon I gladly took it. St. Louis gets pretty sticky in the summer, so late afternoon workouts will only be bearable for a little bit longer. I was in the mood to get my heart rate up after so much sitting, so I adapted this workout from my blog idol, Peanut Butter Runner.

Cardio Workout

1.5 mile run

*10 burpees

Run stairs – 2 laps

*20 squat jumps

Run stairs – 2 laps

*30 box jumps

Run stairs – 2 laps

*40 mountain climbers

Run stairs – 2 laps

*50 jump rope singles

1.5 mile run

After my workout, I downed a smoothie and headed back to the gym (shower not required = best perk of working at a gym) 🙂 Dinner was easy and amazing:

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Smashed pinto beans that I seasoned with cayenne, paprika, and chili powder combined with sautéed onions, peppers, yellow squash, corn, and tomatoes. I topped it with avocado lime dressing, greek yogurt, and nutritional yeast. I ate mine on a bed of salad greens, JWD ate his in a tortilla.

Today had an unexpectedly calm start when my early client cancelled, so I took advantage and had a quick breakfast before heading to the gym for a strength workout before my next appointment.

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Egg + egg white open-faced on an english muffin, a pile of juicy melon, and coffee. (and unpictured green juice).

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I spent the rest of the day working at my desk with a lunch break featuring dinner leftovers and a snack break.

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Hemp-a-licious (seriously, that’s what it’s called) brown rice cake topped with coconut almond butter and nature’s candy farmer’s market berries. This almond butter is my obsession right now. So. Good.

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I was feeling fancy for dinner, so we made salmon and a crazy concoction of millet, roasted beets, roasted cauliflower, and sautéed beet greens.

Now it’s time for reading and early bedtime! We have fun plans tomorrow night, so I need my rest tonight!

Thanks for reading 🙂

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